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Total Body (Month 1)
AUTOPLAY
General
Beginner
Machine strength
Plan Details
The Total Body (Month 1) routine by natureboy601 is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Program starts at a beginner level for month one incorporating beginner exercises, month two is at an intermediate level and month 3 is an advanced level.
Routine detail
Mon
Total Body: Heavy Back/Biceps
Est. 0 min
10 exercises
Aerobics
1 Set
Crunch
3 Sets x 25 Reps
Barbell Deadlift
3 Sets x 6 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Standing Overhead Press
3 Sets x 12 Reps
Cable Upper Row
3 Sets x 6 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Wed
Total Body: Heavy Chest/Triceps
Est. 0 min
11 exercises
Aerobics
1 Set
Barbell Bench Press
5 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Machine Leg Press
5 Sets x 12 Reps
Barbell Romanian Deadlift
3 Sets x 12 Reps
Weighted Tricep Dip
3 Sets x 6 Reps
Cable Seated Row
3 Sets x 12 Reps
Upright Row
5 Sets x 12 Reps
Hanging Knee Raise
5 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Running
1 Set
Fri
Total Body: Heavy Legs/Shoulders
Est. 0 min
11 exercises
Aerobics
1 Set
Barbell Deep Squat
3 Sets x 12 Reps
Barbell Sumo Deadlift
5 Sets x 12 Reps
Barbell Military Press
3 Sets x 12 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 12 Reps
Plyo Push-Up
5 Sets x 12 Reps
Machine Inverted Row
3 Sets x 12 Reps
Barbell Bench Press (Close Grip)
3 Sets x 12 Reps
Sit-Up
3 Sets x 25 Reps
Machine Calf Raise
3 Sets x 12 Reps
Running
3 Sets
Sat
Abs
Est. 0 min
0 exercises
This day is empty
